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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

RunWalker on May 30, 2020

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Abs, Lower Back, Chest

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Thighs
Jump Squats: Body Weight	-	max	-	0
Abs
Glute Bridge with Abduction	-	-	-	0
Lower Back
Back Extension: Plank Hold with Lift	-	max	-	0
Chest
Pushups	-	max	-	0
Thighs
Lunges: Front to Balance	-	max	-	0
Abs
Side Plank	-	-	00:30	0
Bridge (Plank)	-	-	01:00	0
Thighs
Quadruped Hip Extension	-	10	-	0
	-	10	-	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Sports Rehab: Prone Lower Body Crawl	0 miles	0	0
Outdoor Running	3 miles	30	0

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	3 miles	30	0

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